The Good Foods:

• Healthy Fats: This means the fats like those found in olive oil.  Also excellent are avocados, macadamia oil, macadamia nuts, pecans, pistachios, almonds, and hazelnuts.   Omega-3 fats from fish oils in the amount of at least 1800mg per day should also be used.
  

• Lean Proteins:  Omega-3 containing fish and poultry should be a focus. Non-fat dairy is good also. It’s okay to eat lean pork, beef, and lamb if you do so somewhat less frequently, than you eat fish and poultry.

• Fruits and vegetables:  Eat a large amount of these. Choose the dark and bright ones and get a wide variety.  Good choices include leafy greens like spinach and chard, cruciferous veggies like broccoli and brussel sprouts, and bright fruits like berries and pomegranate.
  

• Eat less whole grains but when you do, eat higher fiber (20% of carbohydrates).  Don’t be misled by the term whole grains.  It’s the fiber that counts.

The Not-So-Good Foods:

• Unhealthy Fats:  These include all of the oils not listed above: vegetable oils, canola oil, and others.  These are omega-6 fats that directly oppose the actions of healthy omega-3 fats.  Also not good for you is the fat you find in dairy, pork, and beef.  These contain an especially bad form of omega-6 fat called arachidonic acid.

• Concentrated carbohydrates:  Like the conventional Mediterranean diet, our diet suggests you eat little sugar.  However, we also think that people should avoid concentrated carbohydrates from any source.  This includes dried fruit, and fruit juice, as well as foods made from grains and flours.  The Mediterranean diet approves whole grains, but we believe the science supports a sparing use of grains, even if they are whole.  Another concern is that many breads claim to be whole grain when they are in fact almost identical to white bread.